Many people find it tough to lose weight, but maintaining their weight loss is much more difficult. The majority of those who lose a significant amount of weight gain it back two to three years later. If someone reduces their weight to a healthy level for their height, their health might get better.
These include lower blood pressure, cholesterol and blood sugar levels, bone and joint stress, and heart rate variability. In order to take advantage of the long-term health advantages of weight loss, maintenance is essential.
Tips for Maintaining Weight Loss
Consume smaller meals
Eating five modest meals a day instead of three large ones. This will assist you in maintaining weight control by increasing the activity of your metabolism. Moreover, add spices that increase metabolism, such as turmeric, nutmeg, and cinnamon.
Once you’re full, stop eating
Just because something is on your plate does not mean you have to finish it all. When you are satisfied, stop eating—even if there are leftovers.
Consume only nutritious snacks
Stay away from returning to your previous habits of consuming high-calorie snacks when you’re hungry in between meals. Opt for more nutritious choices such as whole wheat crackers, fruit, veggies, and fat-free yogurt.
Eight glasses of water a day not only keeps your metabolism running high. This aids in calorie burning. But it also effectively and quickly satisfies your thirst, surpassing even diet sodas and sugary beverages.
Continue to exercise
Making an exercise regimen and following it is the greatest approach to keep your weight off. You’re more likely to maintain your weight loss the more active you are. Every day, dedicate 30 minutes to working out.
Get adequate rest
Inadequate sleep can disrupt your hunger-regulating hormone levels, leptin, and ghrelin, and have a deleterious impact on your general health. Adults should strive for 7-9 hours of sleep per night, according to recent studies.
To ensure that you’re eating healthfully and resist the need to go for anything that may encourage weight gain, it’s crucial to shop for groceries. Prepare a list of nutritious items in advance and avoid the areas that may tempt you. Instead, go for low-calorie snacks, fruits, veggies, and lean protein.
Why is Maintaining a Healthy Weight So Difficult?
Your body and brain are wired to put on weight again after losing it. It’s all too simple to gain weight back when you combine this with the wide variety of high-calorie meals that are readily available nowadays. Your metabolism may slow down after weight loss, resulting in lower-than-expected calorie burn even while you’re at rest.
Your brain instructs your body to store more fat when it detects that your reserves are low. Thus, it is quite simple to gain back the weight you lost if you resume your previous high-calorie diet and inactive lifestyle after adopting new, healthier eating and exercise habits. Furthermore, when you have achieved your target weight, it might be difficult to maintain your resistance to high-calorie foods.
Also, even if you might be able to do so for a while. You could quit working so hard if you no longer perceive the satisfaction of losing weight. Ultimately, the most effective method of maintaining weight loss is developing a long-term, realistic, and sustainable exercise and food plan.
How much exercise is sufficient each day to maintain the reduction in weight?
Maintaining weight loss and maintaining general health depends on consuming a balanced diet and engaging in physical activity. However, the amount of time you spend exercising depends on your own fitness objectives.
Men who were somewhat overweight and exercised hard enough to sweat for thirty minutes a day dropped eight pounds on average over the course of three months, according to research. On the other hand, throughout the same time period, males who exercised for 60 minutes a day dropped an average of 6 pounds.
That actually depends on the kinds of exercises you are performing as well as other variables. These are your initial weight, degree of fitness, metabolism, etc. Generally speaking, you may sustainably maintain your weight reduction and your health by engaging in moderate physical exercise for 30 to 60 minutes each day.